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Push Pull Delts

by Jonas T.
1 athletes joined

Program Description

Prioritized to allocate as much focus as possible to building a V-shape. The program revolves around getting stronger at incline bench, shoulder press and weighted pull-ups.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 03, 2024 07:41
  • Last Edited
    Jun 18, 2025 01:00

Summary

Unleash your upper body potential with the 12-week Push Pull Delts program, designed for dedicated lifters looking to maximize strength and muscle definition. This program features three focused training days each week, combining push, pull, and delt-specific workouts to sculpt your chest, back, and shoulders. With a variety of exercises using dumbbells and barbells, you'll build functional strength while enhancing your physique. Get ready to push your limits and see impressive results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Dumbbell)
2 Sets
-
4
Squat (Barbell)
3 Sets
-
5
Lateral Raise (Machine)
1 Set
-
Day 2
1
Pull-Up (Weighted)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3
T-Bar Row
3 Sets
-
4
Sumo Deadlift (Barbell)
2 Sets
-
5
Y Raise
1 Set
-
Day 3
1
Overhead Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
One Arm Lateral Raise (Cable)
3 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Bicep Curl (Barbell)
2 Sets
-
7
Incline Curl (Dumbbell)
2 Sets
-